7/3/18: Tuesday
5 Rounds for completion
10 Seated Z-Press
Max Single-arm Dumbbell Row
20 Minute EMOM
1: 16/14 Calorie Row
2: 50 Double-unders
3: Max Toes to Bar
4: 15 Burpees
5: Max Hang Power Snatch (95/65)
5 Rounds for completion
10 Seated Z-Press
Max Single-arm Dumbbell Row
20 Minute EMOM
1: 16/14 Calorie Row
2: 50 Double-unders
3: Max Toes to Bar
4: 15 Burpees
5: Max Hang Power Snatch (95/65)
Squat Clean EMOM
Mins 1-5: 2 Cleans every minute
Mins 6-10: 1 Clean every minute
Mins 10-20: 1 Clean every 2 minutes
Squat Clean 1×1
Squat Clean for load:
#1: 1 rep
Transformers
10 RFT:
2 Squat Clean (225/155)
3 Muscle-ups
4 Handstand Push-ups
Run 800m
Run 800m
Burpees
2 Minutes Max Effort Burpees
Run 400m
Run 400m
Deadlifts
2 Minutes Max Effort Deadlifts (225/155)
Front Squat 5-3-2-2-1-1-1-1 Front Squat for load: #1: 5 reps @ 60% #2: 3 reps @ 70% #3: 2 reps @ 80% #4: 2 reps @ 90% #5: 1 rep @ 95% #6: 1 rep @ 103% #7: 1 rep #8: 1 rep 7 Minute AMRAP Wall-balls (20/14) Do 5 burpees every time you stop…